2100 calorie intermittent fasting paleo meal plan
In just a few clicks, generate your own 2100 calorie intermittent fasting paleo meal plan or follow the 7-day sample plan. Either way you'll get a full grocery list and easy-to-follow recipes for the week.
Option 1: Generate your own plan
This will create a customizable diet plan where you can pick the recipes and swap/randomize meals until you have something you like.
Option 2: Pre-made plan with PDF
This pre-made PDF plan (2100cal, 164g protein, 74g net carbs, 114g fat, 28g fiber per day) cannot be customized.
Day 1
2075cal, 240g protein, 110g net carbs, 66g fat, 21g fiber
22 oz (814cal, 140p, 4c, 26f)
1 1/4 serving(s) (221cal, 3p, 33c, 6f)
16 oz (680cal, 90p, 1c, 35f)
2 serving(s) (366cal, 7p, 72c, 0f)
Day 2
2100cal, 156g protein, 114g net carbs, 100g fat, 29g fiber
18 2/3 oz (788cal, 67p, 1c, 57f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
1 serving(s) (32cal, 1p, 4c, 0f)
2 2/3 serving(s) (763cal, 78p, 53c, 20f)
1/3 cup(s) (233cal, 5p, 2c, 22f)
Day 3
2100cal, 156g protein, 114g net carbs, 100g fat, 29g fiber
18 2/3 oz (788cal, 67p, 1c, 57f)
1 1/2 serving(s) (275cal, 5p, 54c, 0f)
1 serving(s) (32cal, 1p, 4c, 0f)
2 2/3 serving(s) (763cal, 78p, 53c, 20f)
1/3 cup(s) (233cal, 5p, 2c, 22f)
Day 4
2075cal, 135g protein, 39g net carbs, 139g fat, 34g fiber
7 lettuce taco(s) (732cal, 82p, 20c, 33f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
2 serving(s) (666cal, 39p, 7c, 49f)
1 serving(s) (351cal, 4p, 4c, 30f)
Day 5
2125cal, 166g protein, 84g net carbs, 111g fat, 30g fiber
7 lettuce taco(s) (732cal, 82p, 20c, 33f)
3/8 cup(s) (327cal, 10p, 7c, 27f)
2 1/3 serving(s) (685cal, 61p, 45c, 23f)
2 serving(s) (375cal, 13p, 11c, 28f)
Day 6
2100cal, 149g protein, 27g net carbs, 143g fat, 25g fiber
12 oz (858cal, 77p, 6c, 59f)
3 serving(s) (217cal, 4p, 12c, 14f)
12 oz (700cal, 54p, 1c, 53f)
2 serving(s) (319cal, 14p, 9c, 17f)
Day 7
2100cal, 149g protein, 27g net carbs, 143g fat, 25g fiber
12 oz (858cal, 77p, 6c, 59f)
3 serving(s) (217cal, 4p, 12c, 14f)
12 oz (700cal, 54p, 1c, 53f)
2 serving(s) (319cal, 14p, 9c, 17f)
Grocery List (32 items)
Fruits and Fruit Juices
Lemon juice
2/3 fl oz (20mL)
Avocados
1 2/3 avocado(s) (335g)
Finfish and Shellfish Products
Tilapia, raw
1 lbs (448g)
Fats and Oils
Olive oil
1/4 lbs (106mL)
Oil
2 1/2 oz (78mL)
Spices and Herbs
Black pepper
1/4 oz (8g)
Salt
1 oz (24g)
Garlic powder
1 tsp (3g)
Paprika
1 tbsp (7g)
Lemon pepper
4 tsp (9g)
Taco seasoning mix
1 3/4 packet (61g)
Vegetables and Vegetable Products
Sweet potatoes
9 3/4 sweetpotato, 5" long (2044g)
Frozen broccoli
2 package (544g)
Frozen green beans
5 1/3 cup (645g)
Romaine lettuce
14 leaf inner (84g)
Collard greens
2 lbs (907g)
Garlic
6 clove(s) (18g)
Poultry Products
Boneless skinless chicken breast, raw
2 3/4 lbs (1213g)
Chicken wings, with skin, raw
2 1/3 lbs (1059g)
Ground turkey, raw
2 1/3 lbs (1058g)
Boneless chicken thighs, with skin
1 1/2 lbs (681g)
Nut and Seed Products
Walnuts
2/3 cup shelled (50 halves) (67g)
Mixed nuts
3/4 cup (101g)
Pistachios, dry roasted, without shells or salt added
1/2 cup (62g)
Soups, Sauces, and Gravies
Frank's red hot sauce
10 1/4 tbsp (154mL)
Salsa
14 tbsp (252g)
Dairy and Egg Products
Eggs
4 large (200g)
Pork Products
Bacon
2 2/3 slice(s) (27g)
Other
Mixed greens
1 1/3 cup (40g)
Chicken, drumsticks, with skin
1 1/2 lbs (680g)
Roasted red peppers
2 pepper(s) (140g)
Beverages
Water
1 1/6 cup(s) (277mL)
dinner prep - 1 days
1. Broiled tilapia
680 cals, 90p, 1c, 35f (per meal)
1 tbsp (15mL)
1 lbs (448g)
2 tbsp (30mL)
4 dash, ground (1g)
4 dash (3g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Preheat oven broiler. Grease broiling pan or line with aluminum foil.
2
Coat tilapia with olive oil and season with sprinkle with lemon juice.
3
Season with salt and pepper.
4
Arrange fillets in a single layer on prepared pan.
5
Broil a few inches from the heat for 2 to 3 minutes. Flip fillets over and broil until fish flakes easily with a fork, about 2 minutes.
2. Mashed sweet potatoes
365 cals, 7p, 72c, 0f (per meal)
2 sweetpotato, 5" long (420g)
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
lunch prep - 1 days
1. Lemon pepper chicken breast
815 cals, 140p, 4c, 26f (per meal)
4 tsp (9g)
2 tsp (10mL)
1 1/2 lbs (616g)
Recipe has been scaled from original by 1.38x. Adjust cook times and pan sizes accordingly.
1
First, rub the chicken with olive oil and lemon pepper. If cooking on stovetop, save some oil for the pan.
2
STOVETOP
3
Heat the rest of olive oil in a medium skillet over medium heat, place chicken breasts in and cook until edges are opaque, about 10 minutes.
4
Flip to the other side, then cover the pan, lower the heat and cook for another 10 minutes.
5
BAKED
6
Preheat oven to 400 degrees Fahrenheit.
7
Place chicken on broiler pan (recommended) or baking sheet.
8
Bake for 10 minutes, flip and bake 15 more minutes (or until internal temperature reaches 165 degrees Fahrenheit).
9
BROILED/GRILLED
10
Setup oven so top rack is 3-4 inches from heating element.
11
Set oven to broil and preheat on high.
12
Broil chicken 3-8 minutes on each side. Actual time will vary based on thickness of breasts and proximity to the heating element.
2. Sweet potato fries
220 cals, 3p, 33c, 6f (per meal)
6 2/3 oz (189g)
1 1/4 tsp (6mL)
1/4 tsp (1g)
1/4 tsp (0g)
1/4 tsp (1g)
1 dash, ground (0g)
Recipe has been scaled from original by 0.42x. Adjust cook times and pan sizes accordingly.
1
Heat the oven to 400.
2
Cut the sweet potatoes into sticks 1/4 to 1/2 inch wide and 3 inches long, and toss them with the oil.
3
Mix the spices, salt, and pepper in a small bowl, and toss them with the sweet potatoes. Spread them out evenly on a baking sheet.
4
Bake until brown and crisp on the bottom, about 15 minutes, then flip and cook until the other side is crisp, about 10 minutes.
5
Serve.
dinner prep - 2 days
1. Chicken-broccoli-sweet potato bowl
765 cals, 78p, 53c, 20f (per meal)
1 1/3 package (379g)
2 2/3 sweetpotato, 5" long (560g)
1/2 tbsp (3g)
1 1/3 lbs (597g)
1/2 tbsp (8g)
1/2 tbsp, ground (3g)
1 3/4 tbsp (27mL)
Recipe has been scaled from original by 1.33x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 425 F (220 C)
2
In a small bowl add the olive oil, salt, pepper, and paprika. Mix until blended.
3
Take half of the mixture and coat the sweet potatoes.
4
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
5
Meanwhile, take the remaining spice mixture and coat the chicken. Spread the chicken out on another baking sheet and place in the oven with the sweet potatoes. Cook the chicken for 12-15 minutes or until done.
6
Prepare the broccoli according to the instructions on its packaging. Set aside.
7
Once all items are prepared, bring the chicken, broccoli, and sweet potatoes together; stir (or keep it all separate- whichever you prefer!). Serve.
lunch prep - 2 days
1. Buffalo chicken wings
790 cals, 67p, 1c, 57f (per meal)
6 1/4 tbsp (93mL)
2 1/3 lbs (1059g)
1/2 tsp, ground (1g)
1/2 tsp (3g)
3 1/2 tsp (17mL)
Recipe has been scaled from original by 1.17x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C).
2
Place wings on large baking sheet, and season with salt and pepper.
3
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C). Drain the pan of it's juices a couple times while it cooks in order to get crispier wings.
4
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
5
Take wings out of the oven when done and toss with the hot sauce to coat.
6
Serve.
2. Green beans
30 cals, 1p, 4c, 0f (per meal)
1 1/3 cup (161g)
1
Prepare according to instructions on package.
3. Mashed sweet potatoes
275 cals, 5p, 54c, 0f (per meal)
3 sweetpotato, 5" long (630g)
Recipe has been scaled from original by 1.5x. Adjust cook times and pan sizes accordingly.
1
Pierce sweet potatoes with a fork a couple times to vent and microwave on high for about 5-10 minutes or until the sweet potato is soft throughout. Set aside to lightly cool.
2
Once cool enough to touch, remove the skin from the sweet potato and discard. Transfer the flesh to a small bowl and mash with the back of a fork until smooth. Season with a dash of salt and serve.
dinner prep - 1 days
1. Avocado and bacon egg salad
665 cals, 39p, 7c, 49f (per meal)
2/3 avocado(s) (134g)
4 large (200g)
2 2/3 slice(s) (27g)
1/4 tbsp (2g)
1 1/3 cup (40g)
Recipe has been scaled from original by 0.67x. Adjust cook times and pan sizes accordingly.
1
Use store-bought hard-boiled eggs or make your own and let cool in the refrigerator.
2
Cook bacon according to package. Set aside.
3
Combine the eggs, avocado, garlic, and some salt in a bowl. Mash with a fork until fully combined.
4
Crumble the bacon and add in. Mix.
5
Serve on top of bed of greens.
6
(Note: You can store any leftover egg salad in the fridge for a day or two)
2. Avocado
350 cals, 4p, 4c, 30f (per meal)
1
Open the avocado and scoop out the flesh.
2
Sprinkle with lemon or lime juice as desired.
3
Serve and eat.
lunch prep - 2 days
1. Turkey taco lettuce cups
730 cals, 82p, 20c, 33f (per meal)
14 tbsp (252g)
1 tsp (4mL)
1 3/4 packet (61g)
14 leaf inner (84g)
1 1/6 cup(s) (276mL)
1 3/4 lbs (794g)
Recipe has been scaled from original by 1.75x. Adjust cook times and pan sizes accordingly.
1
Heat oil in a skillet over medium heat. Add turkey, break apart, and cook until browned. Stir in water and taco seasoning and let simmer for a few more minutes until bubbling. Turn off heat and let cool slightly.
2
Place an even amount of taco meat in the center of each lettuce leaf, top with salsa, and serve.
3
Meal prep note: store any leftover meat in an airtight container in the refrigerator. When ready to eat, reheat meat and assemble tacos.
dinner prep - 1 days
1. Turkey-broccoli-sweet potato bowl
685 cals, 61p, 46c, 23f (per meal)
9 1/3 oz (265g)
1/4 tsp (1g)
1 1/6 sweetpotato, 5" long (245g)
5/8 package (166g)
1/4 tsp (2g)
1/4 tsp, ground (1g)
1/2 tsp (3mL)
Recipe has been scaled from original by 0.58x. Adjust cook times and pan sizes accordingly.
1
Preheat oven to 400 F (200 C)
2
Coat the sweet potatoes with the oil, paprika, salt, and pepper.
3
Spread the sweet potatoes out on a baking sheet in an even layer. Bake for 20 minutes.
4
Meanwhile, cook the ground turkey in a large non-stick skillet over medium-high heat for 7-10 minutes, stirring occasionally. Set aside.
5
Prepare the broccoli according to the instructions on its packaging.
6
Once all items are prepared, bring the turkey, broccoli, and sweet potatoes together. Serve with some more salt and pepper.
2. Pistachios
375 cals, 13p, 11c, 28f (per meal)
1/2 cup (62g)
dinner prep - 2 days
1. Buffalo drumsticks
700 cals, 54p, 1c, 53f (per meal)
4 tbsp (60mL)
3/4 tbsp (11mL)
3 dash (2g)
3 dash, ground (1g)
1 1/2 lbs (680g)
Recipe has been scaled from original by 0.75x. Adjust cook times and pan sizes accordingly.
1
(Note: We only recommend using Frank's Original Red Hot sauce for paleo eaters since it is made out of all natural ingredients, but any hot sauce will work)
2
Preheat oven to 400 F (200 C).
3
Place wings on large baking sheet, and season with salt and pepper.
4
Cook in oven for about 1 hour, or until the internal temperature reaches 165 F (75 C).
5
When the chicken is getting close to being done, add the hot sauce and the oil of your choice to a saucepan. Heat and mix together.
6
Take wings out of the oven when done and toss with the hot sauce to coat.
7
Serve.
2. Garlic collard greens
320 cals, 14p, 9c, 17f (per meal)
Recipe has been scaled from original by 2x. Adjust cook times and pan sizes accordingly.
1
Rinse the collards, pat them dry, remove their stems, and chop up the leaves.
2
Add the oil of your choice to a pan on medium-low heat. Once the oil is heated (about 1 minute), add the garlic and saute until garlic is fragrant, about 1-2 minutes.
3
Add the collards and stir frequently for about 4-6 minutes until they are softened and bright (do not let them turn dark as this will affect the flavor).
4
Season with salt and serve.
lunch prep - 2 days
1. Roasted pepper stuffed chicken
860 cals, 77p, 6c, 59f (per meal)
1 tbsp (15mL)
1 tsp (2g)
1 1/2 lbs (681g)
2 pepper(s) (140g)
Recipe has been scaled from original by 0.5x. Adjust cook times and pan sizes accordingly.
1
Using fingers, loosen the skin of the chicken thighs from the meat and stuff the roasted peppers underneath the skin.
2
Season chicken with paprika and salt/pepper (to taste).
3
Heat oil in a skillet over medium heat. Place chicken skin side down into pan and cook for 6 minutes. Flip and cook for an additional 5-7 minutes until chicken is fully cooked. Serve.
2. Olive oil drizzled green beans
215 cals, 4p, 12c, 14f (per meal)
Recipe has been scaled from original by 3x. Adjust cook times and pan sizes accordingly.
1
Prepare green beens according to instructions on package.
2
Top with olive oil and season with salt and pepper.